The Psoas Defined, Explained, and Explored in 6 Yoga Poses

The slightly mystical psoas major muscle is often overlooked or even unknown when we talk about our muscular anatomy. You might hear your yoga teacher reference it in a yoga class from time to time, but many of us don’t know what it is, where it is, or the major role it plays.

Did you know the psoas plays a very vital role in our physical and mental health? When we become aware of the powerful psoas muscle and how to get the most from it, we can change our body.

“The psoas is an organ of perception composed of bio intelligent tissue and embodies our deepest urge for survival and our desire to flourish.” -Liz Koch

The psoas muscle is responsible for not only creating stability in our body, but with openness, connection and our need for survival as well. The psoas is the deepest muscle in the human body and therefore the hardest to stretch and strengthen. We can experience amazing benefits when we continuously work the psoas in our physical body, but the mental benefits are just as rewarding.

According to international yoga teacher Liz Koch, the psoas is more than a stabilizing muscle, “It is an organ of perception composed of bio intelligent tissue and embodies our deepest urge for survival and our desire to flourish.” Since the psoas is the deepest muscle in the human body, it makes sense that this is where our body stores our need for connection, survival, and love.

Where is the psoas located?
The psoas major is located from the middle of the spine (T12) to the top of the thigh bone. It attaches from the very bottom of the rib cage, and continues down your body, through the core, and attaches to very top of the thigh bone. The psoas is the only muscle that connects the spine to the legs.

What is so bad about a tight psoas?
The psoas is also connected to our diaphragm, so a tight psoas can affect your breathing. When your breath is constricted, your brain will then activate your sympathetic nervous system – your fight or flight response. The resulting continuous stress and constant running on adrenaline can slowly begin to break down your mind and body.

The psoas is the deepest muscle in the human body and therefore the hardest to stretch and strengthen.

Emotions such as fear, anxiety, stress or sadness will cause our psoas to tighten. A tight psoas can easily lead to low back pain, shortness of breath, and kick start our sympathetic nervous system into overdrive. An overactive sympathetic nervous system can also lead to weight gain, depression and fatigue.

Who would’ve thought one tight muscle could cause so many problems? Luckily, we have yoga poses to help target our deep psoas muscle to keep our minds and bodies healthy and happy.

1. Supta Virasana (Reclining Hero’s Pose)

Supta Virasana lengthens the entire front side of the body and allows the practitioner to feel a deep stretch along the outer sides of the torso. Supta Virasana is also an effective way to gently stretch the knees, ankle joints and psoas muscle.

Let’s try it:

Sit in between your heels (or on a block) with your knees hip-width distance apart

This can be an intense stretch, so feel free to remain here

If you would like to add intensity, place your hands behind your hips. Move slowly to protect your knees

For most people, this stretch will be enough. If your knees and ankles are more open, you can bring your knees closer together, and/or recline onto the mat for a more intense stretch

If your knees lift off the mat, then back out of the pose

Remain here for a few breaths and consciously send your breath to your hip flexors to invite them to fully relax

2. Anjaneyasana (Crescent Lunge or Low Lunge)

Anjaneyasana gives an amazing stretch to the psoas, the front of the hip, the bottom of the knee, and also invites a heart-opening backbend. Opening your heart along with the psoas releases loving energy throughout your body, which makes you feel more energized and free.

Let’s try it:

Begin in Downward Facing Dog and step the right foot between your hands, then lower your back left knee to the mat

For an even deeper stretch, interlace your hands behind your back and take a gentle backbend

Hold for a few breaths and repeat on the other side

3. Utthan Pristhasana (Lizard Pose)

Lizard Pose not only opens the lower part of the psoas, but also builds strength in the arms and hamstrings. Be sure to keep your heart open and your chest reaching forward to keep your spine long, core active, and the energy within your body moving.

Let’s try it:

Begin in a Low Lunge with the right foot forward and the left knee off the mat

Slowly walk your right foot to the right edge of your mat and bring both hands to the inside of your front foot

Activate your left foot and hamstring to keep the left knee lifted

Keep your chest reaching forward

I recommend staying on your hands so you can keep reaching forward with the chest. Some prefer to lower to their forearms to deepen the stretch

This variation of Revolved Lizard not only continues to open the front of the hip, but the quadricep and psoas as well. This Revolved Lizard also gives the body a great detoxifying twist when held for 5-10 deep breaths.

Let’s try it:

Begin in Lizard Pose with the right foot forward and release the left knee to the mat

Place your left hand on the mat or on a block inside your right foot

Reach back with the right hand (feel free to use a strap if needed) to grab the outside of the left foot

Once you grip your foot, slowly invite a deeper quadricep stretch by bringing your left foot closer to your glute

Inhale and extend your spine, then exhale for a deeper twist

Option to lower onto your left forearm for a more intense stretch

Hold for a few breaths and switch sides

5. Ustrasana (Camel Pose)

Ustrasana is a deep backbend that invites a great stretch for the front body, including the psoas. Ustrasana can bring up many emotions including anxiety, fear and aggression, but don’t fight the awakened emotions. Instead, allow it to surface so it can be released. Energetically, Ustrasana helps heal our past to invite compassion and love into the present.

Let’s try it:

Come onto your knees and bring them hip-width distance apart

Tuck your toes so your heels face skyward

Place your hands (fingers facing down) on your low spine for support and to help your spine stay long

Inhale and lift your chest to lengthen your spine

Exhale and slowly press your hips forward as you begin to bend back

Be sure you keep your lower back safe by focusing the extension on your thoracic spine

Visualize your chest reaching up and over an imaginary fence behind you

Keep your hands on your low back for support, or when you have reached your edge, option to place the hands on blocks next to your feet or reach for your ankles for a more intense variation

Hold for a few breaths, then use your core to come back to center

6. Urdhva Dhanurasana (Upward Facing Bow Pose or Wheel Pose)

Urdhva Dhanurasana not only opens our heart, psoas and hips – it also builds strength in our arms, glutes and legs. Urdhva Dhanurasana is a great stretch for our wrists and allows our heads to drop below our hearts.

Press into your hands and feet and place the crown of your head on the mat

Reestablish your arm alignment by hugging the outer arms in and squeezing the elbows closer together

When aligned, push into all four limbs while hugging the outer arms in toward the center of your body

Keep your thighs internally rotated to keep the stretch on top of your legs and not your outer hips

Do not allow your feet to turn outward or your knees to open wider than your hips

Work towards pressing your chest back towards your wrists to open your shoulders and chest

Hold for a few breaths, and slowly release onto the mat when you’re ready

Lengthening the psoas muscle invites the movement of prana in your body to help calm your mind and body. Consistently strengthening and lengthening the psoas will help relieve tension, back pain, digestive issues, manage a healthy weight and help you feel grounded.

Spend some time getting to know the psoas muscle and all of the valuable ways it can help you feel physically amazing and emotionally secure.

Inspired by soul connection, Jessie is an Arizona native who finds peace within her yoga practice, and spreads light through her yoga teaching and writing. Through concentration of mind, practicing the physical postures, along with a healthy lifestyle, she loves connecting with herself and others. When she is not teaching yoga, she is traveling the world, writing about inspiration, and taste-testing every sushi restaurant she can in Los Angeles.

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